The body needs a certain amount of carbohydrates each day to function properly. Several types of carbohydrates exist, and not all of them are created equal. Low-carbohydrate and low-glycemic index, GI, diets have become popular methods for helping people lose weight, although both of these diet patterns come with some ill-advised dietary suggestions, such as limiting fruits and vegetables. The glycemic load is now a more widely accepted measure of the nutritional value of carbohydrates, as of February 2011.
Carbohydrates
Carbohydrates are one of three macronutrients the body needs in abundance in the diet, the others being protein and fat. Carbohydrates are mainly responsible for energy and replenishing depleted glycogen in the muscles and liver. Carbohydrates can be either simple or complex. Simple carbohydrates enter the bloodstream quickly and produce a quick rise in blood glucose levels. Complex carbohydrates provide more gradual increases in blood glucose levels.
Low-Carb Diets
Most adults need 225 to 325 g of carbohydrates each day, but low-carb diets suggest limiting this amount to just 50 to 150 g. Low-carbohydrate diets do not directly lead to weight-loss. Weight loss is a result of consuming fewer calories, regardless of the source. Low-carb diets are based on the premise that if you limit your carbohydrate intake, the body will burn fat for energy and help you reduce your total body fat. Low-carbohydrate diets actually work because they help limit total caloric intake.
The Glycemic Index
The glycemic index is a scale that reflects a particular food's ability to increase your body's blood glucose levels. Sugary, processed foods and foods high in starch have a very high GI, while bran, oats and beans are low on the GI scale. The GI has been criticized for not accurately portraying various carbohydrates' nutritional value. For example, some candies have the same GI as many fruits and vegetables.
Low-GI Diets
Consuming foods with a low GI can help prevent sharp spikes in blood glucose level, reducing your risk of weight gain, diabetes and cardiovascular disease. Foods that have a low GI tend to be high in fiber, a specific type of carbohydrate that can help reduce your blood cholesterol. Foods that have a low GI can still have a high dose of carbohydrates.
Glycemic Load
Because of the criticisms of the GI, researchers created the glycemic load -- a calculation that reflects the carbohydrate value of a particular food based on its weight. The glycemic load provides a more accurate depiction of the actual nutritional value of various sources of carbohydrates. A diet full of foods with low glycemic loads can reduce your risk of many diseases. Regardless of the glycemic load or the GI, carbohydrates should still represent about 45 to 65 percent of your daily calories.
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